Wednesday, May 21, 2014

8 Weeks Body Burn & Shape Workout Plan

If you reading this this article, you’ve taken the decision to put an end to your flabby body and start transformation journey, well, you came to the right place; this workout plan is all about DOING, you will see significant transformation in your body shape and overall fitness level within 8 weeks of applying this workout plan.

The best way to get the juice out of your training effort is to employ different methods and types or training routines; in order to constantly add stimulation to your body and prevent adaptation that slows down fat burning and muscle building, so you need to keep on changing your workout routine every once a while, but this plan will get you on the right foot to launch your total body transformation.


About this plan

  • It includes both cardio and strength training; to improve cardiac strength, speed up fat burning and increase muscle mass.
  • Allows rest days from strength exercises, to promote muscle recovery and building new muscle tissue.
  • Divers in exercises performed to prevent body adaptation to exercises, and to avoid getting board from routine exercises.
  • Works all body muscle groups, giving you all-body shape transformation.
  • Distributes aerobic and strength training throughout the week; so you can do all of them without being obligate to spend too much time at the gym each day, giving you more flexible and practical program.

 

Fitnessyard provide you with this total body burn & shape transformation workout plan, working as your personal trainer; illustrating how to do each workout and enabling you to plan training timeline according to your own convenience using Workout plan builder;  it’s time to hit the gym.

 

Week # 1: Getting Started

Day 1, 3 and 5 (cardio)

- 20 minutes Treadmill Walk (first 5 min medium speed, 10 min faster, last 5 min medium speed)

- 10 minutes Cycle Ergometer


Day 2, 4 and 6 (strength)

(Do 5 min treadmill walk for warming up, and 5 min stretching for cooling down. And practice 1 set, 10-12 reps of the next exercises)

1 set & 10-12 repetitions of:

1- Bodyweight Squat


2- Hyperextension


3- Push Up


4- Body weight Lunges


5- Dumbbell Side Bend


6- Bent Crunches


Day 7 - Rest day

 

Week # 2:

Day 1, 3 and 5(cardio)

- 25 minutes Treadmill walk (first 5 min medium speed, 15 min faster, last 5 min medium speed)

- 10 minutes Cycle Ergometer

Day 2, 4 and 6(strength)

- 5 min treadmill walk warm-up

2 set & 10-12 repetitions of:

1- Bodyweight Squat

2- Hyperextension

3- Push Up

4- Bodyweight Lunges

5- Dumbbell Side Bend

6- Bent Crunches

- 5 minute stretching cool-down

Day 7

Rest day

 

Week # 3:

Day 1, 3 and 5(cardio)

- 30 minutes Treadmill walk (first 10 min medium speed, 10 min within your target heart rate, last 10 min medium speed)


- 5 minutes Rope Skipping (one minute rest in between)


Day 2, 4 and 6(strength)

(Do 5 min treadmill walk for warming up, and 5 min stretching for cooling down. And practice 1 set, 10-12 reps of the next exercises)

2 set & 10-12 repetitions of:

1- Sumo squat


2- Vertical Sideways Scissor


3- Twist Floor Sit-Up


4- Dumbbell Lunges


5- Dumbbell neutral grip shoulder press


6- Dumbbell Kickback


7- Vertical Leg Crunch


8- Front Plank

Day 7 - Rest day

 

Week # 4:

Day 1, 3 and 5(cardio)

- 30 minutes Treadmill walk (first 10 min medium speed, 10 min within your target heart rate, last 10 min medium speed)

- 10 minutes Rope Skipping (two minutes rest in between)

Day 2, 4 and 6(strength)

- 5 min treadmill walk warm-up

3 set & 10-12 repetitions of:

1- Sumo squat

2- Vertical Sideways Scissor

3- Twist Floor Sit-Up

4- Dumbbell Lunges

5- Dumbbell neutral grip shoulder press

6- Dumbbell Kickback

7- Vertical Leg Crunch

8- Front Plank

- 5 min stretching cool-down

Day 7

Rest day

 

Week # 5:

Day 1, 3 and 5(cardio)

- 30 minutes Treadmill walk (first 7 min medium speed, 15 min within your target heart rate, last 7 min medium speed)

- 10 minutes Elliptical Cross-Trainer

Day 2, 4 and 6(strength)

- 5 min treadmill walk warm-up

3 set & 10-12 repetitions of:

1- Lever Lateral Raise


2- Wide Smith Machine Squat


3- Seated Barbell Shoulder Press


4- Narrow Stance Sled 45° Leg Press


5- Sled Hack Squat


6- Lever Lying Leg Curl


7- Jumping Jack


8- Alternate Heel Touches


Day 7 - Rest day

 

Week # 6:

Day 1, 3 and 5(cardio)

- 30 minutes Treadmill walk (first 7 min medium speed, 15 min within your target heart rate, last 7 min medium speed)

- 15 minutes Elliptical Cross-Trainer

Day 2, 4 and 6(strength)

- 5 min treadmill walk warm-up

4 set & 10-12 repetitions of:

1- Lever Lateral Raise

2- Smith Machine Squat

3- Seated Barbell Shoulder Press

4- Narrow Stance Sled 45° Leg Press

5- Sled Hack Squat

6- Lever Lying Leg Curl

7- Jumping Jack

8- Alternate Heel Touches

- 5 min stretching cool-down

Day 7

Rest day

 

Week # 7:

Day 1, 3 and 5(cardio)

- 30 minutes Treadmill Run (first 5 min medium speed, 20 min within your target heart rate, last 5 min medium speed)


- 10 minutes Skipping-Alternate Legs (tow minute rest in between)


Day 2, 4 and 6(strength)

(Do 5 min treadmill walk for warming up, and 5 min stretching for cooling down. And practice 1 set, 10-12 reps of the next exercises)

4 set & 10-12 repetitions of:

1- Alternate Decline Bench Sit-Up


2- Front Bodyweight Squat


3- Dumbbell Biceps Lunges


4- Bodyweight Twisted Lunges


5- Standing Leg Lift


6- Standing Side Leg Raise


7- Dumbbell One-Arm Triceps Extension


8- Double Crunch Cross Over


9- V - Crunch


10- Side Plank


Day 7 - Rest day

 

Week # 8:

Day 1, 3 and 5(cardio)

- 30 minutes Treadmill run (first 5 min medium speed, 20 min within your target heart rate, last 5 min medium speed)

- 10 minutes Skipping-Alternate Legs (tow minute rest in between)

Day 2, 4 and 6(strength)

- 5 min treadmill walk warm-up

5 set & 10-12 repetitions of:

1- Alternate Decline Bench Sit-Up

2- Front Bodyweight Squat

3- Dumbbell Biceps Lunges

4- Bodyweight Twisted Lunges

5- Standing Leg Lift

6- Standing Side Leg Raise

7- Dumbbell One-Arm Triceps Extension

8- Double Crunch Cross Over

9- V - Crunch

10- Side Plank

- 5 min stretching cool-down

Day 7

Rest day

 

That’s about your workout plan, but to get the best results possible, it should be aligned with smart nutrition plan that aids in achieving your goals, so go to How to use fitness yard tools to guide you into how to build your nutrition plan that fits your goals best.

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